Single Versus Two Sets of Resistance Training on Muscular Endurance, Strength and Fat Percentages Among Recreationally Trained Men

Abstract

Several design programme variables are very important in resistance training. Until now, the comparison of the effectiveness of one versus two sets or multiple sets of resistance training on trained population was still inconclusive. This study was conducted to compare the effects of one versus two sets of resistance training on upper and lower body muscular strength, upper and lower body muscular endurance and body fat percentages among recreationally trained men. A total of 32 trained men were recruited in this study. They had been randomized into two groups (one set, n = 16 or two set, n = 16) based on their body weight. The muscular strength was measured by bench press and squat using multiple-RM assessment. Muscular endurance had been measured by push-up and 70 % 1 RM on leg extension, while body fat percentages were measured using 8-site skinfold measurement. Both groups engaged in 6 weeks of training. Significant improvement was noted throughout 6 weeks of training for both groups in all variables (p 0.05) except for leg extension muscular endurance test between both groups (p < 0.05). In conclusion, single set had been found to produce similar effects as two sets on muscular strength, upper body muscular endurance and fat percentages among recreationally trained men.